Backblasts

Date: 2025-05-23
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5 sets
20 yd typewriter – side bear crawl 20yds (every 5yds do merkin) Then do a Motivator starting at 7.

3 sets
10 strep ups
10 merkins
10 abs
MARY:
ANNOUNCEMENTS:
COT:

Tags: theaerie, Stewie, Trifecta

Date: 2025-05-22
AO: olympus
Q: Obadiah
PAX: Crop Duster, Atlas, Doodles, Flapjack, Happyfeet, K-Pop FNGs: None
COUNT: 7

WARMUP: SSH, Hillbillies, WMHs, down dog, mtn climbers, arm circles, Moroccan night clubs, WGS

THE THANG: the rotation station for six with 7 doing a 60-80 second run.

Stations:
Kettlebell
Rows
Squats
Abs
Jump rope
Curls
Blockies

And the one arm raise with Crop Duster’s marital ball and chain

MARY: Freddie mercuries, flutterkicks, lbcs

ANNOUNCEMENTS: murph and upcoming things, look out for Atlas 3F activities
COT: A. W. Tozer famously stated, “What comes into our minds when we think about God is the most important thing about us.” This question frames everything about us – our circumstances, our relationships, our hardships, our successes, etc. if you think God is aloof, a kill joy, absent, non-existent, this will absolutely frame your world view, BUT if you think God is loving, forgiving, just and merciful, holy and righteous, this to can and should frame your life. How then do you answer this question?

Tags: olympus, Crop Duster, Atlas, Doodles, Flapjack, Happyfeet, K-Pop

Date: 2025-05-22
AO: freestate
Q: Gherkin
PAX: Pigeon, Horshack, Bachelor, Deagle, Cannoli, Mumford
FNGs: None
COUNT: 7
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
Don’t be a PIG
• PAX take turns blindly drawing a slip with an exercise & 2 numbers.
• The high number is the max number of reps to be executed and the low number is the min number of reps.
• The HIM who chose the slip rolls a die. If it is a 6 or 1, the round is over and all Pax perform the max number of exercises. If it is another number, deduct that amount from the max number of reps.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of the exercise.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs

ANNOUNCEMENTS
The Murph is Monday, Boneathon is the following weekend and Convergence is the first Saturday in June

COT
• YHC’s 54th birthday is this week.
• As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
• Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll nudge you toward the right kind of relationship, not just the convenient one. They’ll remind you of who you are when you forget.
• I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me

Tags: freestate, Pigeon, Horshack, Bachelor, Deagle, Cannoli, Mumford

Date: 2025-05-22
AO: thehighlands
Q: Hobbyhorse
PAX: LTD, Spud, Katniss
FNGs: None
COUNT: 4
WARMUP: ssh iw hb Phelps rve wmh dd
THE THANG: jog to hill. Exercise along the way. 3 sprints up hill shoulder taps in between jog to playground for pull-ups and ww2. End with Hamiltons MARY: some new (to me) balance exercises and am hammers
ANNOUNCEMENTS: channels
COT: this time of year can be hectic tiring and frustrating. But it’s a blessing so try to cherish it.

Tags: thehighlands, LTD, Spud, Katniss

Date: 2025-05-21
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, Purple Rain, Fish Fry, Attache’, Disco, Old Bay FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Abe Vagota, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 SPEED Cornhole
Rules:
• Broke into teams
• The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line. • PAX take turns throwing while the others exercise
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team. • That team then moves on to the second exercise in the set.
• Repeat until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) • Alternate between exercise sets A and B.
• Winners run, losers do burpees
Exercises:
Set A – Merkins, Monkey Humpers, American Hammer, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees
MARY
LBCs, American Hammer, Flutter Kick, Dirty Donkeys

ANNOUNCEMENTS
• The Murph Challenge is this coming Monday, Memorial Day at George Mason • Boneathon Saturday May 31st
• Terrapin Station – Monday beatdowns start Monday June 2
• Convergence is Saturday June 7th at Roosevelt Island. Multiple Qs

COT
• YHC’s 54th birthday is this week.
• As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
• Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll nudge you toward the right kind of relationship, not just the convenient one. They’ll remind you of who you are when you forget.
• I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me.

Tags: horizon-ao, Kodiak, Purple Rain, Fish Fry, Attache’, Disco, Old Bay